Child’s Pose- Balasana (Yoga Pose )

Spread your knees as wide as your mat. Let your belly rest between your thighs and rest your forehead on the floor.



Child’s pose is yoga’s most important resting posture and it is a nice way to gently stretch various parts of your body. 

Benefits of Balasana

  • Gently stretches back, hips, thighs and ankles.
  • Help relieve back pain.
  • Helps alleviate stress and anxiety.
  • Stretches the spine.
  • Normalizes circulation in the body.
  • Calms the mind and body.
  • Encourages strong and steady breathing.
  • Helps relieve fatigue.
  • Stimulates digestion.


This pose should not be performed if you fall in any of the below categories.

  • Pregnant women.
  • Suffering from diarrhoea.
  • Knee injury.

How to do Child Pose step by step instructions

  • Sit on your heels on a yoga mat or on the floor .
  • Either keep your knees together or apart.
  • Slowly bend forward by lowering your forehead to touch the floor, exhaling as you do as.
  • Keep your arms alongside your body.
  • Make sure your palms are facing up.
  • Alternatively you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat.
  • Now that you are in this pose, gently press your chest on the thighs or between the thighs if the latter are apart.
  • Hold the pose for 45 seconds to 1 minute.
  • Regulate your breath.
  • As you inhale, imagine your breath is being driven through your navel, and pull your navel towards your spine.
  • Exhale,soften your body and arms .
  • Repeat the same for 4-12 breaths.
  • Place your palms under the shoulders and gradually raise your upper body to return to the sitting position on the heels while inhaling.
  • Relax.

Preparatory Pose

Virasana( Hero Pose)

Common Mistakes

Your neck should stay in a neutral position.If you find you are bending your neck, use a pillow, yoga block or any other prop to keep pressure off your neck.

Modifications and Variations

  • You can choose to keep the knees together instead of separating them if that is more comfortable for you. Likewise, you can curl the toes under if it is painful to have the feet flat or place a rolled towel under your shins to take the stress off your muscles.
  • You can place a yoga blanket or towel underneath the knees for padding and added support.
  • For a restorative variation, place a bolster or pillow under your stomach or chest and assume the pose for up to 10 minutes.
  • If you feel any pain,ease out of the pose.

Try it Out : 

Incorporate this move and similar ones into one of these popular yoga workouts.

  1. Warm up Routine
  2. Yoga To Reduce Belly Fat Easily
  3. Strengthen your thigh muscles by finding freedom in The Compass Pose and other Preparatory Poses

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Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.


Staff Pose (Dandasana )

Just as Tadasana is the foundation of all the standing yoga poses,Dandasana or Staff Pose is the foundation of all the Seated Yoga Poses.

Dandasana is a simple seated pose that strengthens the deep muscles of the lower back, abdomen and pelvis. This improves the overall posture and builds a solid foundation for the healthy alignment of the rest of the spine. Improved posture helps prevent the overworking or overstretching of any one muscle group and contributes to stability and comfort in all other activities. On the other hand poor posture results in serious problems like strain and joint pain. 

However the key element of staff pose is to cultivate awareness of the spine alignment from the tailbone all the way to the crown of the head and to use the strength developed by the practice to transform your habitual posture.



Benefits of Dandasana:

  • Strengthens the back muscles.
  • Stretches the shoulders and chest.
  • Improves posture.
  • Lengthens the spine.
  • Helps to calm brain cells.
  • Creates body awareness.
  • Improves functionality of digestive organs.
  • Provides the mild stretch for hamstrings.

Contraindications and cautions:

  • Wrist injury.
  • Lower Back injury.

How to do Staff Pose Step By Step Instructions:

  • Sit on the floor with your legs together, straight out in front with back erect.
  • Place your hands next to your hips on the floor.
  • Flex your feet and extend out through the heels. Engage your thighs and actively press your sitting bones down.
  • Draw your lower belly in and up.
  • Slide your shoulder blades back and down along your spine.
  • Bring the bottom of your shoulder blades towards each other, collar bones spread.
  • Bring your chin slightly back and down and keep the base of your neck soft.
  • Stay in the pose for 5 to 15 breaths.
  • Keep engaging your abdominal muscles to maintain this pose. 

Beginner Tips:

  • Sit up on a block or folded blanket.
  • Use as many props as you can sit for the extended time with back erect.
  • If you find keeping both legs together uncomfortable – you can spread your feet to about hips distance apart.
  • Keep the knees soft and slightly bent if you feel too much sensation in your hamstrings.

Preparatory Poses:

Follow Up Poses:

  • Happy Baby Pose.
  • Seated Forward Bend Pose.

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Try it out similar yoga asanas

Yoga For Eyes

Yoga for everyone

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.


Perfect Yoga Workout To Reduce The Inner Thighs and Hips

We are all specifically women who tend to accumulate fat in the thighs and hips.

But worry not ! 

Here are a few power yoga asanas to reduce thigh fat and hips which will not only lose fat but result in toned legs.

A proper combination of diet and yoga workout can address the issues of heaviness in the problematic areas. Before you begin with any asanas it would be nice if proper warm up is performed – I would personally suggest you to perform Surya Namaskar for warm up by completing at least 10 or more rounds.

I have shared the link of Surya Namaskar as well for better understanding.

Surya Namaskar

Easy warm Up Routine

Standing Side Slow Kick:

This is an amazing exercise that helps lose fat in thighs and hips , and provides stability .

How to do Standing Side Kick Step by Step:

  • Stand straight ,keep your hands on your hips.
  • Slowly lift your right leg upward at a 70 degree angle .
  • Keep the other leg straight on the floor .
  • Come back at the same position 
  • Complete the entire set 10 times while breathing in and out 
  • Take about 5-6 breaths and Complete the same set with the alternate leg.
Standing Side Kick

Side Lunge :

This is the perfect lower body exercise .

The inner thighs and hips are the target of this exercise because of its lateral movements.

How to do Side Lunge step by step:

  • Stand straight , resting your hands on the sides.
  • Slowly bend your right knee and move sideways stretching your left leg as much as possible .
  • If you are used to the exercise you can perform it at a fast pace , else hold this posture for 10 to 15 seconds and come back to the resting position.
  • Repeat this exercise on both sides by completing 10 sets on each side.
Side Lunge

Three Legged Downward Facing Dog Pose :

This is another powerful yoga asana that helps reduce fat in hips and thighs at the comfort of your home.

How to do Three Legged Downward Dog step by step:

  • We all are familiar with the Downward Facing Dog Pose where you form an inverted V with your body lifting your hip and head touching the ground (Detailed information about this is given in the Surya namaskar blog already shared the link)
  • This is a similar pose with a little modification.
  • The three-legged pose includes a lift of the other leg high and straight.
  • It helps your inner thigh muscles and gives you toned hips.
  • This is an effective way to reduce hip and thigh fat.
  • It takes time for your body to get used to this powerful workout- but for sure once you begin with you will see results in the upcoming 7 days.
  • While performing breathe in and out through your nostril.
Three Legged Downward Facing Dog Pose

Downward Facing Dog Limb Lift :

Another perfect and natural remedy to reduce the hip and thigh fat easily.

How to do Downward facing Dog Limb Lift step by step:

  • Come in the downward facing dog pose.
  • Bend your right knee and place it near your chest.
  • If you are used to it, you can practice it at a fast pace, else hold this posture for 10 to 15 seconds.
  • Push your leg above as much as possible as performed in three – legged.
  • Bring your leg back in the resting position – downward facing dog pose.
  • Repeat the same 10 times with each leg.
  • This exercise is aimed at shaping the hips and thighs.
Downward Facing Limb Lift

The Limb Lift :

This is yet another yoga pose to control your hefty pounds in tummy, hips and legs.

How to do The Limb Lift step by step:

  • Come down on your fours on the ground.
  • Your knees and palms should touch the ground.
  • Keep your palms straight and fingertips facing the wall.
  • Slowly lift your right leg parallel to the ground near your chest and push it above as high as you can.
  • Bring your leg back to the resting position.
  • You can alternate between the two legs, else practice 10 rounds at a time.
  • Complete the practice 10 times with each leg.
The Limb Lift

Single Leg Circle :

This is one of the best for challenging your core strength and pelvic stability.

The abdominal muscles must work hard to keep the entire torso controlled despite the circular movement of the leg in the hip socket.

How to do Single Leg Circle step by step:

  • Lie on your back straight and relax your body.
  • For better balance place your hands under the hip.
  • Slowly lift your right leg and move it in the clockwise direction.
  • Repeat the same for 10 times.
  • Now slowly change the direction and move it in the anti-clockwise direction.
  • Move with 5-6 breaths 
  • Repeat the same for 10 times.
  • Come back in the resting position.
  • Relax your body for a while.
  • Perform the same movement with the other leg (left leg).
  • Engage your core.
  • It aims at improved function in the hips and promotes the balance. 
Single Leg Circle

Best Tips To Reduce Your Thigh Fat With Increased Energy.

Regular Exercise :

To achieve the desired goal regular exercise is necessary, it’s okay if you are in a hurry or don’t have sufficient time to – something is better than nothing, you can practice yoga workout at the hard core in 10 minutes.

Regular exercise consists of overall body workout by adding thigh Workout 2 days in a week simultaneously performing other yoga asanas like Nadi shuddhi (breathing techniques) , Surya namaskar, vinyasa, hatha yoga, power yoga, dhyana yoga, ashtanga, cardio etc.

Balanced Diet :

Diet is equally important as physical workout. 

All the foods are good food.

Avoiding junk food is pertinent difficulty, it’s okay simultaneously intake healthy food like dal- roti, turmeric milk, rice,green vegetables, fruits etc 

Make sure you intake less carbohydrates and Protein according to your weight and other factors as such (age, meal intakes, meal span).

Diet Is An Act Of Absolutely Enjoying Every Meal In a Proper Contrast.

Know How Your Body Is,How Your Metabolism Is.

Eat Proper RATHER Eating small Portion Of Any Food 

Every Food Is Measured Into Carbs, Proteins, Saturated Fat, Unsaturated Fat ,Proteins, Fibre.

Your Body Requires all Of these Into some Portion whether it’s a fat,Carbs Or Protein 

Your Body System Works On How you Treat Your inner Organs (Do You Workout,Do You Eat Out stuff More than Required , Are you a Paratha Lover, So You consume  Food containing lightweight and however feeling hungry at times     Oops ๐Ÿ˜ฌ)

Know How Your Body System Is 

Body Consists of 70% Of What You Eat and 30% Of What You Do ,How You Move (Movements)

I can help you How Can You Eat Proper food in a Proper Portion 

Get your Whole Veg Diet Plan 

  – Weekends 

  – Daily 

Includes :

Aids in Constipation

Digestive Issues 

Better Sleep 

Proper Metabolism 

Weight Loss 

Weight Gain 

Link is shared of the form which is necessary for me to know a bit about you to prepare your diet plan.

It will hardly take a minute.

Veg Diet Plan

Thank you so much!

If you find any difficulty or queries feel free to ask me in the comment section.

Suggestions appreciated.

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

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Find freedom in Compass Pose – Yoga Pose

Parivrtta Surya Yantrasana is a challenging seated pose that is an excellent hamstring and shoulder opener. Usually it is practiced by advanced level yogis which really has amazing benefits.

Compass pose demands a lot of your shoulders, hips and hamstrings .Learn how to warm up safely for this complicated seated yoga posture.

Krouchasana ( Heron Pose):

If you have any knee or ankle problems, avoid doing it instead you can stretch your legs by bending forward ( Head to knee bend ) 

Advanced students can increase the stretch by lifting the leg completely up in the air with straighten knee.

Benefits of Heron Pose :

  • Stretches the hamstrings.
  • Stimulates the abdominal organs and heart.

Hindolasana ( Baby Cradle Pose ) : 

It is a seated Hip opener that also stretches the hamstrings and calf muscles . It may be considered a slight variation of pigeon pose and also sometimes known as rock of the baby pose. In baby cradle pose,the yogi sits on the ground in a cross legged position, then lifts the top leg and cradles it in his/her arms from knee to foot.

Benefits of Baby Cradle Pose :

  • Calms the mind.
  • Massages the digestive and reproductive organs .
  • Stretches the muscles of buttocks.
  • Strengthens the groin muscles.
  • Relaxes the lower body.

Baby cradles are particularly good for those who work seated at a desk or those who are inactive for extended periods of time. Despite the benefits, those with hip or knee injuries should avoid this pose.

Baddha Konasana ( Bound Angle Pose ) : 

Sit straight with your legs straight out in front of you while raising your pelvis on a blanket if your hips or groins are tight.

Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the slides and press the soles of your feet together. Never force your knees down. Instead release the heads of the thigh bones toward the floor . Stay in this pose anywhere from 30 seconds to 2 minutes as per your comfortness.

Benefits of Bound Angle Pose :

  • Stimulates abdominal organs, ovaries and prostate gland, bladder and knees.
  • Stimulates the heart and improvement in blood circulation.
  • Stretches the inner thighs.
  • Helps relieve mild depression, anxiety and fatigue.
  • Soothes menstrual discomfort.
  • Consistent practice of this pose until late into pregnancy is said to help ease childbirth.

After consistent practice of these warm up yoga poses to stretch your hamstrings and your lower body. Look how you can do compass pose step by step which again has awesome benefits .

Compass Pose

With open hips, shoulders and hamstrings you are ready to try a compass pose , a freeing seated pose that will allow your spine to strengthen and stretch in a unique way.

How to do Compass Pose step by step :

  • Start seated and externally rotate your left knee as in easy pose .
  • Grab the top of your right foot with your left hand and slide your right arm under your right leg, moving your right knee as high up toward your right shoulder as possible.
  • Place your right hand on the floor a few inches away from your right hip, pointing your fingertip towards the right.
  • Inhale, roll to the front of the sitting bones .
  • Exhale to use the both arms to straighten your right leg as much as possible.
  • Try to keep both sitting bones on the floor.
  • Feel the stretch all along the left side of your body in addition to the stretch in your right hamstring.
  • Take 5 breaths here and release .
  • Change to the other side – Repeat the same with the left leg grabbing right arm sliding under left leg, moving left knee as high up toward the left shoulder.

Benefits of Compass Pose :

  • This seated twist pose prepares the shoulders and arms for the next level of challenging poses.
  • Hip opener
  • Strengthen the core muscles.
  • Tones the limbs making them strong and flexible.
  • Improves the energy levels in the body and mind while slowly helps in improving the confidence level both on the mat and off the mat .
  • Gives gentle massage to the internal organs.
  • Improved functioning of the organs.
  • Improvement in digestion.

Contraindications :

  • Since this pose involves the deep stretch of the shoulders, hamstrings, hips etc . Those who are recovering from any surgery should avoid this practice even if you are in the recovering stage.
  • Women who are pregnant, even after having a lot of experience, should avoid this practice since it puts pressure on the pelvic floor muscles.

Beginner Tips :

  • Since it is a very complex and challenging pose, beginners are advised to use yoga props like straps while performing this pose.
  • Also a proper warm up is required before starting to perform this pose ( Eg : Surya Namaskar )

Follow Up Poses :

  • Pigeon Pose.
  • One legged King Pigeon Pose.

If you find my article helpful do share it with your friends dedicated to fitness and yoga lovers.

Your Suggestions Are Appreciated

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Super Easy Ways to reduce side fat fast.

Have you been struggling to get rid of side fat but are unable to? Do you wonder what kind of exercises will help you to reduce your side fat effectively and at a fast pace?                                          Side fat does look very unappealing and is generally the first to appear and last to go.   Then you are at the right page , read this article on how you can easily do these yoga asanas to get rid of side fat.

 Here are the 4 powerful yoga exercises that will help you to reduce side fat in less than a month if you consistently practice it – it will hardly take 10 minutes to follow these simple asanas , you’ll be amazed at the result.

Cow Pose (Bitilasana) : 

Cow Pose is an easy and gentle exercise for spine, side fat and love handles .

How to do step by step : 

  • Come on your fours – in a tabletop position.Your knees under your hips and wrists under your shoulders or slightly forwards of them.
  • Spread your fingers , root down through the base of the fingers and press your fingers on the mat.
  • On an Inhalation, lower the belly , lift your chest, tailbone pointing up and lookup.
  • Exhale, come back into your neutral ‘tabletop’ position.

Beginner Tip :

  • If you’re not used to putting weight through your hands start with some wrist and hand warm up exercises.
  • Rotate your wrists and then shake your hands out.
  • Make fists and then stretch out your fingers – repeat this quickly for a few times .

Benefits :

  • Stretches the front of the torso and neck.
  • Gently massages the spine, increasing mobility.
  • Consistent practice stretches the side part of your upper body.

Follow Up Pose:

  • Cat Pose.

Cat Pose (Marjaryasana):

It is a simple pose but in the event you find it hard to round the top of your upper back.

How to do step by step :

  • Get down on your fours – tabletop position.
  • Relax your head and neck into a neutral position, looking downward.
  • Move first into the Cow Pose by breathing in and relaxing your belly toward the floor.
  • Visualize your breath moving into your lungs and along your back while you lift your chin and chest look up to the ceiling . Hold on for a few seconds.
  • Now gently move into the cat pose by exhaling while you pull your belly in toward your spine.
  • Round your back and allow your head and neck to relax back downward.
  • Inhale by transitioning into Cow Pose.
  • Hold it for a while and exhale.
  • Inhale into the cat pose.
  • Feel the gentle stretch on your spine and side.
  • Exhale by coming into your fours.

Benefits :

  • Improves posture.
  • Stretches your back and torso.
  • Helps in regulating blood circulation.
  • Helps to relieve the stress.
  • Improves digestion.
  • Tones the abdomen.
  • Relaxes the mind.

Follow Up Pose :

  • Child Pose.

Seated Side Stretch : 

It is a soothing yoga pose that stretches the neck, shoulders, back and obliques. This pose helps to relax the mind and relieves the stress and anxiety.

How to do step by step :

  • Start in an easy pose and sit straight with your back erect.
  • Place your hands in front of your chest, tuck your fingers in the opposite hand .
  • Hold it tight.
  • Place your arms closer to your ears .
  • Lean your side body to the left side .
  • Switch the sides after holding the posture for a few seconds.
  • Repeat the same for about 10-15 times.
  • Breathe slowly and deeply, keep the hips grounded and, as you lean your torso to the left,pull your rib cage to the right.

Benefits :

  1. Open the sides of the rib cage.
  2. Stretches the muscles of the following 
    • Neck .
    • Lower back.
    • Middle back.
    • Arms and shoulders.
    • Chest.

Follow Up Pose :

  • Garland Pose ( Malasana ) 

Standing Side Stretch : 

It is the basic standing pose that stretches the spine and obliques and hence promotes better posture.

How to do step by step :

  • Stand tall with feet and legs together , reaching both the arms straight up overhead as you inhale.
  • Bend the body gently to your right side .
  • Exhale.
  • With an Inhalation return back overhead to the center and repeat the same on your left side – Exhale .
  • Feel the gentle stretch on your spine and your side.
  • Complete the set about 10-15 times as per your comfortness.

Benefits :

  • Better Posture.
  • Improved Balance .
  • Opens the upper body.
  • Strengthens your middle and lower core.
  • Improves shoulder mobility and health.
  • Release the back tightness.
  • Stretches the side body .

Cautions / Avoid :

  • Anyone who has an injured shoulder, rotator cuff, pain in lifting arms overhead . Instead you can keep your arms at your sides , or hands on your hips.
  • Anybody who has a lower – body injury that makes weight bearing difficult.
  • Try to avoid standing postures as they contribute to imbalances.
  • If you have a rib injury , avoid this stretch ( side stretch ) .

These are the few yoga workout exercises which will help in getting rid of side fat easily at home without any use of equipment.

If you find my article helpful ,do share it with the needed ones and yoga lovers.

Suggestions appreciated

Feel free to ask if you have any query 



Yoga for eyes – Eye Exercises

Eyes are the most important part of our body which make our body lively. Protecting and taking care of our eyes is our duty. This article โ€œYoga for eyesโ€ will guide you about various exercises which makes your eyes healthy and fit. So that you can see beautiful things forever.

Yoga asanas are known to improve the posture and balance hence proper functioning of the organs. Yoga also consists of few exercises for proper functioning of the eyes henceforth increasing your ability to focus and help relieve eye strain symptoms.

These exercises are also known as yogic eye exercises- eye yoga those are the movements that strengthen the muscles in your eye structure. Like the way, we work out for arms, belly, thighs, calves, neck to rest the muscles effectively – eyes need some rest to run throughout the day.

Improve your fuzzy eyesight – yoga is the solution.

These exercises are as important as nutrition, eating healthy – drinking plenty of water, in taking green vegetables, salads, fruits – specifically carrots and oranges .

Sit in Easy Pose while you practice these asanas.

Just Blink – 

Some yoga exercises are as simple as blinking, and yet so powerful . We tend to forget to blink when browsing for long hours on the electronic devices. Blinking however can make our eyes healthier and stronger.

Regular practice of these given below yoga eye exercises will relax your eyesight and facilitate the normal functioning of your eyes. Before you begin, wash your eyes with the cold water and sit straight, keeping your head straight throughout the exercises.

Blinking : 

  • Sit comfortably with your eyes open.
  • Blink your eyes around 10 times quickly.
  • Close your eyes and have a rest for a while of about 20 seconds.
  • Repeat the same at least 5-6 times.
  • While you perform these exercises also intake breath and out.

Sideways Viewing :

  • Sit comfortably with your head in the fixed position.
  • Shift your vision towards your side – left and right.
  • Repeat this about 10-20 times.
  • Once you complete the exercise, close your eyes and rest for a while.
  • Take multiple breaths whenever necessary.

Up and Down Viewing :

  • Sit comfortably.
  • Shift your vision towards up and down.
  • Inhale while raising the eyes.
  • Exhale while lowering the eyes 
  • The head and spine should be straight.
  • Repeat the same about 10-20 times.
  • Close your eyes and relax for a while.

Rotational Viewing :

  • Keep the head still.
  • Make a circle by shifting your vision in the clockwise direction.
  • Inhale while completing the upper arc of the circle.
  • Exhale when completing the lower arc.
  • Repeat the process about 10 times.
  • Close your eyes and relax for 20 seconds.
  • Similarly complete the entire round in the anti-clockwise direction for about 10 times.
  • Close your eyes and relax for a while.

Palming :

  • Open your eyes once you finish the entire set of all the exercises.
  • Rub your palms gently until it becomes warm.
  • Place your palms over your eyelids .
  • Keeping the eyes closed , lower your hands .
  • Rub your palms and repeat the same three times.

When to do :

  • You can either do it in the morning as soon as you wake up or else you can even do it in the night before you sleep which will lead to better sleep.
  • If possible you can complete each set 10 times at least by doing once in the morning and once in the night before you sleep.
  • It is absolutely alright if you do it while you work out as well.
  • Just make sure you do it consistently everyday.

Follow up Yoga Asanas :

  • Dhyana Yoga ( Meditation )
  • Shavasana ( Corpse Pose )

Benefits of eye exercises :

  • Improved concentration.
  • Relief from eye strain.
  • Better vision.
  • Calm mind.
  • Comfort from dry eyes.
  • Lesser chances of eye diseases.

Note :

Do not resist any thoughts or sensations during the exercise – to overcome thoughts practice mantra meditation by chanting any Mantra of your choice (To know in detail about how you can overcome it, yoga for peace has been designed for you – link shared _ go through once I am sure you will find it helpful).

Yoga for Peace of Mind – Mantra Meditation

If you find my article helpful to share it with your friends dedicated to fitness and yoga lovers.

Your suggestions are appreciated…

Feel free to ask me if there are any queries in the comment box.



Vinyasa Flow- Warrior Poses

Although yoga is an ancient practice, it has become a modern exercise in recent years.

Everyone from A – list celebrities to co – workers are getting their “Om” on these days for good reason.

Practising Yoga has serious health benefits beyond flexibility and balance, though those are some great perks.

Studies show yoga does everything from fighting anxiety, depression and stress to reducing inflammation in the body. Yoga can even make migraines suck less.

Vinyasa, also called “flow” because of the smooth way that the poses run together, is the one of the most popular contemporary styles of yoga. It’s a broad classification that encompasses many types of yoga, including Ashtanga and Power Yoga.

You can add this 4 minute yoga sequence in your morning Workout routine after you perform warm up – To Warm Up practice Surya Namaskar by completing at least 5-6 rounds, to know more about how to do Sun Salutation and other information in detail- Article already given with the appropriate video – Do Watch for better understanding. (Link shared as well) 

Surya Namaskar

Warrior Pose 1  (Virabhadrasana) : 

Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes and a thousand feet, welding a thousand clubs and wearing a tiger’s skin. It is one of yoga’s foundational poses, but getting the alignment right can be a little tricky.It teaches you balance and to be more aware of your body positioning.You will recognize the lunge stance as one common exercise and stretching.Incorporate this pose into a flow as part of a standing yoga sequence.

Benefits : 

  • Strengthens the legs and upper arms.
  • Improves balance.
  • Core Strength.
  • Stretches the muscles.
  • Hip opener.

This pose can be therapeutic, it is also an energizing pose, allowing better breathing and circulation.

How to do :

  1. Stand Straight, erect 
  2. Place your feet wide apart.
  3. Bend your right knee and look forward.
  4. Open up your chest.
  5. Come in the Anjali Mudra – namaste 
  6. Make an arch.
  7. Bend backward with Inhalation.
  8. To make it much better, place your legs a little closer.
  9. Exhale with the beginning posture.
  10. Repeat the same by bending your left knee, looking forward with opened chest and inhale.
  11. Hold the posture as long as you can as per your comfort.
  12. Feel the gentle stretch on your legs.
  13. Exhale back in the resting posture.

Common mistakes :

To get the most from this pose and to prevent strain and injury, avoid these errors.

  • Knee extended too far : 

As with any lunge, protect the knee of your forward leg by not extending it past your toes. It should be over your ankle.

  • Not squaring hips to front : 

The trickiest part of this pose is squaring your hips to the front.If you don’t have a feeling for what squaring the hips to the front means, place your hands on your waist and feel the bony part of your pelvis that sticks out on both sides. These are called the hip points. Imagine that they are the headlights of a car, and they should face the front of the mat. You can feel it when they are at an angle instead of facing forward. Draw the front leg side back and the rear leg side forward until you get your headlights in the right position.Step your feet further toward each side of the mat if necessary.

Safety and Precautions :

Avoid this pose if you have balance difficulties or an injury to the hips, knees,back or shoulders. If you have a neck problem, you should keep your neck in the neutral position rather than tilting your head back.                                   If you have shoulder problems, you can raise your arms to parallel rather than bringing them together over your head or keep your hands on your knees or hips.

Warrior Pose ll (Virabhadrasana ii) : 

Much like warrior 1, warrior II is great for legs, the glutes and the hips, the core muscles, chest, shoulders and the arms.This is a full body pose that essentially – if you’re doing it correctly, it works every muscle you’ve got.

Benefits :

  • Stretches the lower body and upper body as well.
  • Opens your chest and lungs.
  • Builds stamina and concentration.
  • Energizes tired limbs.
  • Stimulates the abdominal organs.
  • Helps relieve backache.
  • Develops balance and stability.
  • Improves Circulation and Respiration.

How to do :

  • Stand straight with your legs wide apart by the distance of at least 3-4 feet.
  • Bend your right knee forward.
  • Lift both the arms sideways to shoulder height with your palms facing upwards.
  • Hold the posture as long as you can with the determination of a warrior – Smile like a happy smiling warrior.
  • Keep breathing as you go down.
  • Repeat the same by bending the other leg – left leg and hold the same posture as long as you can as per your comfort.

Discover Your Inner Warrior !

Warrior Pose III (Virabhadrasana iii) : 

It is an intermediate balancing pose in yoga.This dynamic standing posture creates stability throughout your entire body by integrating all the muscles throughout your core, arms and legs.

Be a Peaceful Warrior! 

Practising Warrior 3 can be challenging and rewarding on many levels. Learning to concentrate and balance requires inner strength and humility.Do not be afraid to fall ! Simply try the pose again.With patience and dedication, you may discover your ability to face all the challenges in life with grace and poise.

Benefits :

  • Strengthens the ankles and legs .
  • Strengthens the shoulders and muscles of the back.
  • Tones the abdomen.
  • Improves the balance and posture.

How to do :

  • Stand straight facing forward .
  • Place your legs a little closer to each other .
  • Inhale by lifting one leg – left leg through the front foot and begin to shift the weight forward .
  • Hold the posture for about five breaths and come out on an exhale by bending the standing leg as you lift the torso and lower the raised leg with control back into high lunge .
  • Inhale and repeat the same other side by lifting the right leg .

Probs and Assistance : 

  • If keeping balance is difficult, you could rest the hands on a chair in front of you or to the ground.
  • The standing leg could be bent to release the hamstrings or reach the ground or chair.
  • The full pose results in the legs at 90 degrees but if this is difficult for the balance, the raised leg can be lowered close to the ground.

Variations : 

  • Arms to sides, in front, out to sides, prayer or reversed prayer.
  • Fingertips mat reach the ground or chair for supported variation.

Preparatory poses : 

To do this sequence of vinyasa flow you need to be open in the calves, knees, hips, feet and shoulders.

Poses which will help are as follows : 

  • Low lunge.
  • High lunge.
  • Mountain pose.
  • Tree pose.
  • Chair pose.
  • Half moon pose.

Follow-up Poses : 

  • Extended Triangle Pose.
  • Extended Side Angle Pose.
  • Revolved Side Angle Pose.
  • Revolved Triangle Pose.
  • Lord of the Dance Pose.

Cautions / Avoid : 

  • High Blood Pressure.
  • Injury to the knee, hip ankle, back or shoulder.
  • End this pose if you feel pain.
  • Pregnant women should use a chair or should perform supported variation in case if you have balance issues.

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